RU2266093C2 - Method of sanitation gymnastics - Google Patents

Abstract

FIELD: medicine and therapeutic physical culture.

SUBSTANCE: method involves providing sanitation exercises and series of alterations of spine position while successively increasing muscle loading, each series of exercises including tension and torque motions performed from initial position with muscles loaded and complex without sliding motions allowing muscles to be extended and body to be supported in vertical position, muscle extension and torque motions, motions for turning of body and head to the sides, and also body shaking motions allowing vertebrae and joints to accept convenient position in muscle bursas. Each of series of alterations of spine position consists of two exercise cycles, first short cycle being performed for 10-15 min and second full cycle being performed for 40-60 min. First short exercise cycle is done daily and second full cycle is done once or twice a week. Time for performing each of series of alterations of spine position depends on daily organism's rhythms. During time interval between 7 and 9 a.m. of local time, tension motion exercises are done, and during time interval between 11 and 13 p.m. of local time, tension/torque motion exercises and body shaking motion exercises are done.

EFFECT: increased efficiency and improved posture.

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Description

The proposal relates to the field of medicine, physiotherapy, pedagogy, leisure activities and can be used primarily for the formation of proper posture in humans. The system of health-improving gymnastics can also be used as a regular set of preventive measures, as well as rehabilitation practice, and classes can be conducted both under the guidance of an instructor and independently.

The scientific analogues of the proposed system of recreational gymnastics are unknown. At the same time, practical analogues of the present proposal are known and widely used, for example, the system (procedure) of recreational gymnastics (procedure) for improving the physical exercises described in the chapter “Joint Disease” of the reference book “Physiotherapy exercises”. As well as inertial gymnastics according to the "Method of Nikolai Mikhailov" according to the patent of the Russian Federation according to MKI A 61 N 1/00, registered under No. RU 2186556 C2 (Bull. No. 22 from 08/10/2002).

The main disadvantage of the mentioned methods and systems is the limited scope of their application: in the first analogue - health gymnastics only for the treatment of rheumatoid arthritis (physical education), arthrosis of large joints and ankylosing spondylitis, in the second - for the hip joint. In addition, in the given analogues, the complex of exercises for treatment, as a rule, includes “facilitated, free and swinging movements in the affected joint, performed before the appearance of mild pain”, which is undesirable psychologically, because adjusts the patient in advance to the perception of pain.

Also widely known in practice and quite effective is the system for conducting health-improving gymnastics classes, presented in the reference book “Physiotherapy exercises”, ed. prof. T.A. Evdokimova (M.-SPb, 2003) in the chapter on posture problems. The system is based on the idea of performing in a certain sequence a complex of specific gymnastic exercises designed to train muscle groups supporting the spine. It is this system, developed taking into account the anatomical features of the human body and reflecting the specifics of individual movements and the scheme for their sequential execution, adopted as a prototype.

The exercises of the complex shown in the prototype have a therapeutic effect mainly on the muscles, and the ligamentous apparatus, which is the supporting basis in the muscle bag - vertebra / joint scheme, remains practically unused.

At the same time, from an analysis of the results of the application of various therapeutic exercises, in particular the prototype system, it can be concluded that the scheme for restoring the healthy state of any organ (joint) in the human body is based on the use of several series of similar movements (exercises) with an increase from series to series of muscle load on the main muscle groups that ensure the functioning of this organ or joint. Posture is corrected in the same way - through consistent and regular training of individual muscles or muscle groups that support the spine in an optimal position for the body. The task of constructing a set of exercises is that a selected (installed) system or algorithm for changing exercise parameters provides the maximum improvement in posture with a minimum of side effects and uncomfortable sensations.

The set of similar exercises mentioned above in terms of the effect or meaning of the effect exerted on the organ (joint) can be combined into the following main groups - movements, warming muscles, movements, stretching muscles, movements, twisting muscles, movements that shake the body, and free movements.

Based on the work of the author of this proposal, taking into account the above, in the general case, the set of exercises necessary to correct posture, achieved, in particular, by therapeutic effect on the ligamentous apparatus of movement as such, can be formed as follows:

- movement to stretch the main strength muscles that support the body in an upright position;

- movement to stretch and twist the main strength muscles, allowing you to rotate the body and head to the side;

- movements that shake the body, allowing the vertebrae and joints to take a comfortable position in muscle bags.

In relation to the problem solved by this proposal, its purpose is to carry out self-correction of the position of the spine and to prevent disturbances in the musculoskeletal system of a person due to regular soft correction of posture.

These results in the implementation of the proposal are achieved by the fact that in the well-known system of wellness gymnastics, including preparatory exercises and a series of changes in the position of the spine with a sequential increase in muscle load, characterized in that for this purpose the movements for stretching and twisting are performed on the torso loaded due to the specific position and limbs of muscles, and each of the series is performed as a complex of soft, non-moving pauses, similar to dance-like ones, defined movements that allow you to stretch the main strength muscles that support the body in an upright position, movements that stretch and twist the main strength muscles, which allow you to rotate the body and head to the sides, as well as movements that shake the body and allow the vertebrae and joints to take a comfortable position in muscle bags.

In order to increase the effectiveness of health-improving measures in the system of health-improving gymnastics, the complex of certain movements is composed in two versions, the first of which is short, lasting 10-15 minutes, and the second is full, lasting 40-60 minutes.

At the same time, in order to ensure the reliability of posture correction, it is recommended to perform a short version of the set of exercises daily, and the full version once or twice a week.

Also, in order to reduce the overall recovery time, it is proposed to associate the time of the complex of movements with the circadian rhythms of the body, for example, it is recommended to perform stretching exercises mainly from 7 a.m. to 9 a.m. local time (activity time of the gastrointestinal tract), and during 11 to 13 hours (time of activity of the circulatory system) - stretching / twisting and shaking exercises.

The system of wellness exercises operates as follows.

Before the start of classes, which it is advisable to conduct on the recommendation of a doctor or instructor, in each series of exercises, a number of preparatory actions are performed, namely: the body takes a specific starting position in which

- the back is straightened;

- hands are slightly bent at the elbows (angle 130-150 degrees) and do not touch the body, elbows are divorced;

- legs are shoulder-width apart, slightly bent at the knees (angle 130-150 degrees), knees divorced;

- the fingers are divorced and slightly tense, the feet are slightly tense.

In this position, subsequent movements provide an increase in the load on the small muscles and ligamentous structures of the spine.

Then a set of special exercises is performed to stretch the main strength muscles that support the body in an upright position, to stretch and twist the main strength muscles, allowing you to rotate the body and head to the sides, as well as movements that shake the body and allow the vertebrae and joints to take a comfortable position in the muscle bags. In this case, soft, sliding body movements are used, reminiscent of dancing in type, there are no pauses between the individual movements. Thus, a gradual involvement in the movement of all the major muscle groups of the body is achieved.

Due to slow smooth movements, not only large, but also small muscles that support the spine are stretched. As a result, a soft painless transition of the spine from one position to another is provided. Due to the emphasis on the participation of the tendon-ligamentous apparatus in the general movement, quite strong muscle loads are achieved, despite the smooth movement of the body. There is a soft posture correction.

In addition, in order to increase the effectiveness of wellness measures in accordance with the recommendations of a doctor or instructor, the wellness gymnastics system is divided into two options, the first of which is short, lasting 10-15 minutes, and the second is complete, 40-60 minutes long.

At the same time, to intensify posture correction, taking into account the individual characteristics of the body involved, the doctor or instructor sets the recommended frequency of classes - for the short version daily or twice a day, and for the full version, as a rule, once or twice a week.

The effectiveness of wellness measures also increases if the execution time of the complex of movements is associated with the circadian rhythms of the body, so, from 7 to 9 a.m. local time (activity time of the gastrointestinal tract) it is recommended to perform mainly tensile exercises, and from 11 up to 13 hours (time of activity of the circulatory system) - stretching / twisting and shaking exercises.

Below is an example of one of the sets of exercises of the wellness gymnastics system called "Your own simulator."

Previously, it should be noted that in gymnastics pumping up muscles (such as body-building), large muscles increase rapidly and noticeably, while small ones do not have time to take the correct shape. At any forced break, large muscles easily lose weight and elasticity, so those who have stopped for any reason immediately become people with a sick spine.

The proposed system of self-correction of posture is devoid of these disadvantages. By training the leverage muscles in a certain way due to a series of seemingly uncomfortable postures and turns, real conditions are created for training the small muscles supporting the vertebrae, which usually grow very slowly. In this case, an even more complex and important task is solved - to increase the elasticity of the musculo-ligamentous apparatus. Positive results are observed after 1-2 weeks, and after a few months of training, the gait becomes completely different - light, plastic. Fatigue when walking is reduced and loads are more easily tolerated, mood improves and life becomes easier.

So, we will consider a number of typical sketches of the set of exercises of health-improving gymnastics “Your own simulator”:

Study 1 - Stretching the main muscles of the body.

Starting position: feet shoulder width apart, feet parallel to each other;

Movement 1 - slowly raise your hands up, in the direction of movement turn your palms towards each other, hands are free.

Movement 2 - stretch up, the heels are firmly pressed to the floor. You should feel the tension of all the lateral muscles from the ankle joint to the tips of the fingers.

Movement 3 - lean forward, curving your back roundly, arms form a line with the spine, with your fingers try to touch the floor or even put your palms on the floor.

Movement 4 - sit down, feet are completely on the floor, the back is straightened, elbows lie freely on the knees.

Movement 5 - place your palms on the floor, straighten your legs.

Movement 6 - slowly stretch without taking your palms and feet off the floor.

Movement 7 - take a deep breath and as you exhale, bending your back, slowly straighten up, repeating movement 1.

Study 2. Stretch the lateral muscles of the trunk and legs.

Starting position: The back is slightly bent, the stomach and buttocks are slightly tightened, the arms are freely lowered, the legs are shoulder-width apart, and the feet parallel to each other.

Movement 1 - slowly raise your hands up, in the direction of movement turn your palms towards each other, hands are free.

Movement 2 - stretch up, the heels are firmly pressed to the floor. You should feel the tension of all the lateral muscles from the ankle joint to the tips of the fingers.

Movement 3 - tilt sideways with outstretched arms strictly along the line of the spine. The sensation of tension in the lateral muscles is enhanced.

Movement 4 - take a deep breath and exhale, bending the back, slowly straighten up, repeating movement 1.

Movement 5 - repeat the tilt to the other side.

Movement 6 - inhale deeply again, while inhaling, bending your back and slowly raising your head, slowly raise your hands through the sides, turning the brushes with the back to each other during the movement, then stretch and exhale, bending your back roundly (shoulder blades up and forward , shoulders up and inward), just as slowly and smoothly lower your hands, flicking the hands; take a starting position.

Be careful! To reduce the load on the spine, the inclinations should be performed by bending the back roundly, and it is necessary to straighten up, slightly bending the back.

Study 3. Stretch the muscles of the pelvis, legs and neck.

Starting position: The back is slightly bent, the stomach and buttocks are tightened, the arms are freely lowered, the legs are shoulder-width apart, and the feet parallel to each other.

Movement 1 - slowly raise your hands up, in the direction of movement turn your palms towards each other, hands are free.

Movement 2 - put your feet in toes inward, toe to toe, deeply inhale and exhale, bending your back roundly (shoulder blades up and forward, shoulders up and in)), bend slowly, trying to reach the floor with your palms.

Movement 3 - take a deep breath and exhale, bending the back, slowly straighten up, returning to its original position.

Movement 4 - place your feet with your toes out, heel to heel, inhale deeply and as you exhale, bending your back roundly (shoulder blades up and forward, shoulders up and in), slowly bend down, trying to reach the floor with your palms.

Movement 5 - take a deep breath and exhale, bending your back, slowly straighten up, returning to its original position.

Movement 6 - put the right foot, the right foot, the toe in, the left leg is level, turn the whole body to the right; take a deep breath and as you exhale, bending your back roundly (shoulder blades up and forward, shoulders up and in), slowly bend down, trying to reach the floor with your palms.

Movement 7 - take a deep breath and exhale, bending the back, slowly straighten up, returning to its original position.

Movement 8 - put the left foot with the toe in, the right foot is level, turn the whole body to the left; take a deep breath and as you exhale, bending your back roundly (shoulder blades up and forward, shoulders up and in), slowly bend down, trying to reach the floor with your palms.

Movement 9 - take a deep breath and exhale, bending the back, slowly straighten up, returning to its original position.

Movement 10 - put the right leg with the toe out, the left leg is level, turn the whole body to the right; take a deep breath and as you exhale, bending your back roundly (shoulder blades up and forward, shoulders up and in), slowly bend down, trying to reach the floor with your palms.

Movement 11 - take a deep breath and exhale, bending the back, slowly straighten up, returning to its original position.

Movement 12 - put the left foot with the toe out, the right foot is level, turn the whole body to the left; take a deep breath and as you exhale, bending your back roundly (shoulder blades up and forward, shoulders up and in), slowly bend down, trying to reach the floor with your palms.

Movement 13 - take a deep breath and exhale, bending the back, slowly straighten up, returning to its original position.

Movement 14 - take a deep breath in a series of sharp exhalations, bending your back roundly (shoulder blades up and forward, shoulders up and in), in a few short steps, making flicking movements with your hands, bend down, fix your body position, and then inhale - and exhale straighten up slowly on a fully relaxed back.

This sketch can be a little complicated. In the position of the body with the turn of the feet in any direction, the inclinations can be performed forward, left, right at different angles. The main thing is that slopes should be performed symmetrically. Movement 14 is preferably performed at the end of each study or each series of studies. A simplified version of this study can be performed, for example, during a break at the workplace.

Study 4. "Swimming".

If you correctly completed the previous studies and feel that the main muscles of the body are stretched and somewhat relaxed, using this study you can adjust the position of the upper and middle thoracic spine.

Movement 1. Imitate swimming with the breaststroke style. The initial position of the body in the semi-squat. The arms are bent at the elbows, the hands are flat parallel to the floor and directed forward. Strongly crouching, we spread our arms forward and to the sides, as if dissecting water. Tense arms, shoulders, shoulder blades.

Movement 2. Inhale deeply and on a series of sharp exhalations, bending the back roundly (shoulder blades up and forward, shoulders up and in), in a few short steps, making flicking movements with the hands, bend over, fix the position of the body, and then inhale - and exhale straighten up slowly on a fully relaxed back.

Movement 3. Imitate freestyle swimming. The initial position of the body in the semi-squat. Hands are bent at the elbows, hands are folded in a boat parallel to the floor and directed forward. Strongly crouching, we alternately bring our hands up and forward. Tense arms, shoulders, shoulder blades, lateral muscles of the body. The movement again resembles a volume eight.

Movement 4. Inhale deeply and on a series of sharp exhalations, bending the back roundly (shoulder blades up and forward, shoulders up and in), in a few short steps, making flicking movements with the hands, bend over, fix the position of the body, and then inhale - and exhale straighten up slowly on a fully relaxed back.

Study 5. Stretching of the lateral and occipital muscles of the neck.

With the help of these movements, the position of the cervical and lumbar spine is adjusted.

Movement 1. We try to slowly put our head on the right shoulder (pull the lateral muscles of the neck), then on the left.

Movement 2. Slowly “twist” the head forward, reaching the chest with the chin, then slowly tilt the head back, slightly lingering in the position at an angle of approximately 45 degrees.

Movement 3. Pull your chin forward, arching your back. We return the head to its original position along a path resembling a sine wave.

Movement 4. Draw the head at the shoulder level "figure eight" (the mental axis of the figure of eight coincides with the axis of the spine).

Movement 5. Inhale deeply and on a series of sharp exhalations, bending the back roundly (shoulder blades up and forward, shoulders up and in), in a few short steps, making flicking movements with the hands, bend over, fix the position of the body, and then inhale - and exhale straighten up slowly on a fully relaxed back.

Movement 5 can be replaced with a simple self-massage - quickly walk your fingers up your face from the chin to your temples, tightly clasping your hands to your body, rubbing and stroking your neck, shoulders, shake your hair and exhale strongly.

Study 6. Stretch the muscles of the foot and ankle zone.

During the execution of this study, the coccygeal region of the spine is partially corrected and the entire vertebral column is finally edited from the bottom up.

Movement 1. The left leg is slightly bent at the knee, the right one is stretched forward and to the side, the heel is on the floor, the foot is perpendicular to the lower leg (toes should not be bent over). Take a deep breath and as you exhale, bending your back roundly (shoulder blades up and forward, shoulders up and in), slowly bend to your right foot, trying to reach your foot with your palms. Then inhale - and as you exhale slowly straighten up, bending your back.

Movement 2. The right leg is slightly bent at the knee, the left is stretched forward and to the side, the heel is on the floor, the foot is perpendicular to the lower leg (fingers should not be bent over themselves). Take a deep breath and as you exhale, bending your back roundly (shoulder blades up and forward, shoulders up and in), slowly bend to your left foot, trying to reach your foot with your palms. Then inhale - and as you exhale slowly straighten up, bending your back.

Movement 3. With sharp movements, “beat off” the right foot - heel, upper part of the sole, toe, outer arch of the foot, inner arch of the foot.

Movement 4. With sharp movements, “beat off” the left foot — heel, upper part of the sole, toe, outer arch of the foot, inner arch of the foot.

Study 7. Stretch the muscles of the shoulder girdle and shake.

During the execution of this study, the cervical region of the spine is corrected and the final position of the entire vertebral column is made from top to bottom.

Movement 1. Starting position - heels and socks together, arms shoulder-width apart. Alternately, we rotate the wrists back and forth at the wrists, then the arms at the elbow and then at the shoulder joints.

Movement 2. Inhale deeply and on a series of sharp exhalations, bending the back roundly (shoulder blades up and forward, shoulders up and in), in a few short steps, making flicking movements with the hands, bend over, fix the position of the body, and then inhale - and exhale straighten up slowly on a fully relaxed back.

The complex is good to finish with a self-massage of the body or wipe with a damp rough towel. This will help restore the sensitivity of the skin receptors in the new position of the spine.

Remember! Developing good posture is a serious and responsible job. It is most reliable to carry it out under the guidance of a specialist. But independent work is possible and quite acceptable. Daily and thoughtful classes will allow you to achieve good results. The small muscles that make up the muscle corset of the spine do not lend themselves to conscious control. Therefore, slow, flowing music and inner sensations will help you perform the movements. Every day, choosing the optimal “for today” complex or individual exercises for classes, you need to achieve the optimal “for today” posture correction result, i.e. changes in the position of the spine in space. The optimal result is felt as a comfortable internal state. Learn to feel it, learn to feel your body, learn to own it. Do not forget about load symmetry. If you work expressively with your right hand, load the left hand more during gymnastics or, conversely, for the left-handed person, the right. Your body is a self-simulator, and the brain sets the program. Who better than you can understand your own body? The main thing is to learn how to own your own body and live in harmony with it. Respect, train and groom.

The proposed system of recreational gymnastics, designed for self-correction of posture, allows you to strengthen the entire muscle-ligamentous apparatus and can be used as a preventive measure, as well as rehabilitation practice, and classes can be conducted both under the guidance of an instructor, and independently. The result of applying the system is a significant improvement in human health.

Thus, the proposed solution fully and effectively solves the problem.

Claims (4)

1. A method of health gymnastics, including preparatory exercises and a series of changes in the position of the spine with a sequential increase in muscle load, characterized in that each of the series includes stretching and twisting movements performed on loaded muscles from the initial position in which the back is straightened, arms are bent in the elbows at an angle of 130-150 °, the elbows are divorced, the legs are shoulder-width apart, bent at the knees at an angle of 130-150 °, the knees are divorced, the fingers are divorced and tense, the feet are tense, and, in addition, each of The series includes a complex without pauses of sliding movements that allow you to stretch the muscles that support the body in an upright position, movements that stretch and twist the muscles that rotate the body and head to the side, as well as movements that shake the body and allow the vertebrae and joints to take a comfortable position in muscle bags. 2. The method according to claim 1, characterized in that each of the series of changes in the position of the spine is composed of two exercise cycles, the first of which is short, lasting 10-15 minutes, and the second full, lasting 40-60 minutes. 3. The method according to claim 1, characterized in that in each of the series of changes in the position of the spine, a short cycle is performed daily, and a full cycle once or twice a week. 4. The method according to claim 1, characterized in that the execution time of each of a series of changes in the position of the spine is associated with circadian rhythms of the body, while in the period from 7 to 9 in the morning local time perform tensile movements, and in the period from 11 to 13 hours - stretching / twisting and shaking movements.